Crusted Swai Filet with Asian Soybean Pasta

Fish Ingredients:

6 Swai Filets

1/4 cup Kretcschmer toasted wheat bran

1 tsp Garlic Powder

1 tsp Mrs. Dash Table Blend

Garam Masala Spice

4g Sesame Seeds

2 Egg whites

Pasta Ingredients:

Explore Asian Soybean Noodles

1/4 cup red onion

2 Tbsp Minced Garlic

2 Tbsp Braggs Liquid Aminos

1 Large Tomato, 1/2 chopped & 1/2 purree

Paprika, Ginger Powder, Salt, Black Pepper, and Stevia Powder to taste

2 cups Water

1 tsp Bob’s Red Mill Xanthan Gum

Directions:

1. Boil 8 cups of water . Add Soybean Spaghetti and return to boil. Lower heat and simmer for 8 minutes or until spaghetti is done. Immediately, remove from heat and run under cold water. Drain and set aside.
2. In a small pot, spray Pam olive oil and caramelize garlic and onions until browned. Add soysauce and remaining ingredients, mixing well. Simmer until sauce thickens.
3. While sauce is cooking, place swai filets into a large ziploc bag and add egg whites. Seal bag and shake lightly, making sure filets coated well. On a separate bag, add the wheat bran, spices, seasonings and seal bag to mix well. Remove filets from egg white bag and place into the wheat bran bag; shake lightly to coat filets well. On a baking sheet or alluminum foil, spray Pam Olive oil spray and place coated fish onto baking pan. Bake on 450 degrees for 15 minutes and then switch setting to broil for another 5 minutes. Remove from heat and set aside to cool.
4. Serve fish and spaghetti on a plate and drizzle with sauce.

Lime Ice Cream or Popscicles

Ingredients:

•    2 cups unsweetened vanilla almond milk 
•    stevia to taste
•    Zest and juice of one lime
•    ½ scoop Vanilla Prograde protein powder
•    ½ c. unsweetened shredded coconut
•    1-3 basil leaves (more or less to taste)
Blend, and add to ice cream maker or popsicle maker.  Enjoy when ice cream is set.
Makes 2 cups.

Nutritional Info: 1 cup serving

Calories:  219
Protein:  8.5gms
Carbs:  13.5 gms
Fat:  9.5gms

Triple Berry Recovery & Immunity Shake

1 tbsp ground flaxseeds or chia seeds
1/2 cup nonfat plain greek yogurt
1 cup frozen triple mixed berries
1 scoop vanilla or cake batter whey protein powder
1 scoop glutamine
1 packet of orange packet powdered vitamin C (Try: EmergenC)

1 scoop of LifeExtension’s Agave Digestive Immune Support

Put all ingredients in a blender and process at high speed. Add 1/2 cup water and 1 cup of ice as needed for consistency.

Peanut Butter Protein Bars

2/3 cup ground flaxseeds

2.5 scoops Prograde Protein Vanilla
2 Tbsp Natural Peanut Butter
1/3 cup Water
Stevia, to taste (approx: 2tsp)

Blend ingredients together in a bowl until it becomes a blob of dough.  It will be somewhat sticky.  Place the sticky dough into a small casserole or baking pan and smooth out into a flat level surface.  Then put in the refrigerator to cool or you can freeze them if you prefer.  Once cooled or frozen you can cut them up into bars.

Makes approximately (4) 2in x 4in bars.

Nutrition Data per bar:

Calories:  170, Protein: 19 gms, Carbs: 6 gms, Fat: 8 gms

Why do I only consume high quality protein powders such as Prograde’s?
Watch Out: Most Protein Powders Are Not Created With These Ingredients (see below). They contain harmful fillers, preservatives, artificials that only set you up for failure and makes your body resistant to loose fat. Believe me you dont want those.

Click here to view ingredients

I only use protein powders that are Low Temperature Microfiltered and Ion-Exchanged Whey Protein Isolates, Naturally Sweetened with Stevia, So pure that it mixes easily with a Spoon, Taste awesome, Low in carbs so that I can manipulate how many carbs to ingest as my nutrition requires it, contains No Artificials, contains digestive enzymes No Bloat and for superior absorption and digestion.

Quinoa, Chickpea, Squash, Spinach Power Salad

Super charged delicious side item that contains slimming complex carbs, fiber, and protein!

Ingredients

• 1 cup Organic Earthly Delights Quinoa (costco)
• 1 cup Dry Garbanzo Beans (chick Peas)
• 1 Zucchini, Large, Raw
• 2 medium Summer squash all varieties raw
• 4 1/2 cups Spinach, Raw
• 1 1/2 whole yiel LEMON Juice, Fresh Squeezed
• 2 tbsp Balsamic Vinegar
• 1/2 tsp No Salt Magic Seasoning Blends
• 1/2 tsp Paprika
• 1 tbsp Parsley, Dried
• 1 tsp Gourmet Blends Five Spices
• 1/4 cup Dill, Fresh

Directions

Make 1 c Quinoa with 2 cups water with 1 Badia Sazon Tropical pouch in rice cooker. Set to cool.

Cook the chickpeas with paprika, garlic powder, and parsey. Drain and set to cool.

Place the zucchini & summer squash on baking sheet sprayed with Pam olive oil spray and Roast in oven with magic seasoning (no salt) and balsamic vinegar in oven for 20min on 400 degrees.

Combine the quinoa, chickpeas with spinach and squash mix. Add the lemon juice evenly and the dill.

Yields: 9 (5 0z) Servings

Calories 135, Fat 2.25g, Carbs 31g, Fiber 9g, Protein 8g, Sodium 60mg

Chocolate Covered Strawberry Dessert Oats

Ingredients

• 30 g Quaker Oat Bran Hot Cereal
• 3 large Egg White
• 0 tsp Stevia Extract
• 2 tsp Raw Chocolate Powder Cacao Powder
• 4 g Organic Psyllium Husk
• 70 g Frozen Sliced Strawberries
• 1/4 cup 0% Yogurt
• 0 tsp Stevia Extract
• 1 tbsp Chocolate Syrup
• 3/4 cup Water

Directions

Combine the first 5 ingredients with the water in microwave safe bowl and microwave for 2 minutes, stirring throughout. Once cooked, add in the strawberries, mixing slightly and put back in microwave until strawberries no longer frozen. In the meantime, mix the greek yogurt with stevia and cinnamon. Once oats are finished, top them with the yogurt mix and drizzle the chocolate syrup on top. Yumm!

Cinnamon Baked Butternut Squash & Banana Chunks

Ingredients:

3 oz. Butternut Squash, chopped, unpeeled

1/2 banana, sliced

1/2 tsp cinnamon

stevia, to taste

Directions:

Preheat oven to 400 degrees. Place aluminum foil on cookie sheet or baking pan and lightly spray Pam olive oil spray. Wash the butternut squash, remove seeds, and chop into chunks.  Scatter on aluminum foil sprinkle cinnamon and stevia an bake on oven rack placed on the lowest railing. Bake for 7 minutes; until soften and slightly brown. Stir. Add sliced bananas on top and bake for 3 more minutes. Remove from oven and sprinkle more cinnamon. Serve Nonfat Greek Yogurt or drizzle with all natural nut butter (Almond, Peanut, Pumpkin Seed, or Cashew butter). Delicious!

*Note: I pre-make the butternut squash in big batches and separate into portions to store for convenience and ready to go side items.

Chocolate Zucchini Raisin Oats

Is it hard to get your veggies in? We are not green lovers, so this is a yummy way to get some green veggies into your diet without even tasting them. This meal contains fat enhancing complex whole grain carbs, high in fiber, essential fats, thats low in calories and sugar!

Ingredients:

1/4 c (20g) Quaker quick oats + 2/3 c hot water

1 Tbsp Flaxseeds, gorund

1 tsp Life Extension Fiber Food

50g Zucchini, fresh, shredded on food processor or blender

1 Tbsp Walden Farm Sugar Free- Calorie Free Chocolate Syrup

2 Tbsp Chobani Nonfat, Plain Greek Yogurt

1 Tbsp raisins

Stevia extract powder, to taste

Directions:

Shred zucchini in food processor or blender. In a medium sized bowl, add oats, flaxseeds, fiber food, stevia and hot water. Stir well. Stir in the remaining ingredients and let sit for a few minutes. Cook in microwave for 2 minutes or so (more or less depending on your microwave power).  Serve as a side with some egg whites.

Breakfast Totals: Cals 159.33, Fat 3.81, Carbs 25.4, Fiber 7.1, Protein 6.96, Sugar 5.32

Pumpkin Fritters

PUMKIN FRITTERS

1 1/2 cups canned mashed pumpkin
1/4 tsp stevia
1/4 teaspoon salt
1/8 teaspoon cinnamon
1 teaspoon baking powder
1 1/4 cup almond milk
1 cup oat flour
olive Oil Pam, for frying

DIRECTIONS:

Combine and hand stir all the above ingredients, except Pam olive oil spray, in a mixing bowl. [Try not to over mix]. Heat pan sprayed with Pam, and drop by spoonfuls into pan and cook 1 to 2 minutes on each side.

Quinoa Walnut Cake & High Protein Frosty

Frosty:

3/4-1 scp 100% whey isolate protein

4oz unsweetened chocolate almond milk

2tbsp Nasoya lite firm tofu (I’m limiting my dairy consumption for digestive issues but you can also use non fat greek plain yogurt)

1tsp Walden farms chocolate dip

1tsp Nativas Naturals Raw Organic Cacao Powder

2 serving scoops of Sweetleaf stevia extract powder

Lots of ice

Directions: Add all ingredients in Ninja or Bullet (power blender will also work) blend until desired frosty consistency is attained, adding more ice to thicken if necessary.

Quinoa Walnut Cake:

*This I had pre-made and stored in air tight container in fridge.

1 cup Quinoa, Dry

1 cup Almond Breeze Unsweetened

2/5 tsp Stevia Extract (powder)

1/4 cup Raw Chopped Walnuts

1/2 tsp Cinnamon, Ground

1/2 tsp Lemon Peel, Raw

1/2 cup Pitted Prunes

1/4 cup Unsweetened Finely Shredded Coconut

4 large Egg White

1/2 tsp Butterbuds Sprinkles

2 tbsp Flaxseed Ground

1 tsp Baking Soda

Directions: Cook quinoa in rice cooker with 2 cups water. Lightly, process prunes into small particles but do not turn into puree. Combine all ingredients; gently mixing well. Pour into olive oil sprayed baking dish. Bake in 350-degree oven until set, about 30-45 minutes. Serve hot or cold.